Ugh... Completely inadequate when it comes to pull-ups/push-ups

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shocksyde

shocksyde

Diamond Member
Jun 16, 2001
5,539
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So, I'm starting to do some of the StrongLift routine and am trying to get a handle on where I'm at and getting my technique in order for when I truly start the program.

I had done some squat stretching at home and finally did some actual squat exercises at the gym last night. Did the bar only and then bar+10lbs very easily. Did some sets of reverse crunches without much difficulty.

Then I go to pull-ups. I tried one and got absolutely nowhere, so I went to the assisted pull-up machine. Talk about feeling like a complete wuss! I couldn't do more than a couple even with 50+lbs of assistance. Are there any particular exercises I can do to help myself get better or is using the assisted machine the best way?

Pretty much in the same boat with push-ups. Sucked it up and did it "girly style" with my knees on the ground. When I use my toes I can't keep my midsection straight at all.

Don't worry about me, though. I will stick with it and understand I'll show improvement over time.
 
bommy261

bommy261

Golden Member
Dec 17, 2005
1,057
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76
keep using the assisted pull up machine and decreasing the resistance until you can do a fair amount with little resistance then switch to regular pull ups. once regular pullups get too easy, put like a 5lb, 10lb weight in between your legs and go from there. that way you are always getting stronger.

push-ups are the same way. the best way to get better with them is to actually do them. once you can get like 50 in a row without resting then you can switch to other exercises to increase it, like bench press, tricep extensions, or weighted pushups. when i went into the army the most pushups i could do was like 20. after bootcamp (which included doing no other tricep exercise except pushups) i was doing 70 in 2 minutes. nowadays i don't even do them anymore except during PT tests (i do other stuff when I goto the gym) and usually do around 90.
 
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Lamont Burns

Platinum Member
Dec 13, 2002
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Dude I weigh 230 now. Doing pull-ups has become very hard for me. When I was a stick I would just do static hangs and shit to help.

Also started off with on my knees push-ups. Trust me you progress quickly with the right diet.
 
bommy261

bommy261

Golden Member
Dec 17, 2005
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i weigh 230ish right now as well. i can usually knock out 15 close grip or 12 wide grip with little problems. wide grip works my back alot more
 
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Whisper

Diamond Member
Feb 25, 2000
5,394
2
81
To improve your pull-up performance, you could try throwing in some lat pull-downs in addition to the assisted pull-ups. Personally, pull-downs are one of my least/most favorite back exercises--most because they work so well, and least because, well, they work you so well.
 
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Lamont Burns

Platinum Member
Dec 13, 2002
2,836
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bommy261 said:
Thanks i love cookies, nom nom nom.

I was saying this not to stroke my ego, but to say that what i have been doing to improve my pullups and pushups that i mentioned above actually works.
Click to expand...

Yeah I missed that you posted right before me, too. Get an avatar! My deflection skills do not allow me to profusely apologize...
 
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skace

Lifer
Jan 23, 2001
14,488
7
81
Umm, I wouldn't beat yourself up too much about pullups and pushups. The problem with these exercises is that they are absolutes. If your body is a large % of fat then you are doing a much, much more difficult workout than someone who is a large % of muscle and you are both doing a lot more work than a skinny person.

These can be great exercises, but just because you can't do them or need assistance is not a bad thing, it just means you've got a starting point. Rate yourself based on your own starting point and then improve.

You can also hit some rough plateaus which is why it is good to have alternate exercises that work out the same muscles. Like weighted lifts, where you can control how much you are putting up and make smaller steps.
 
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brikis98

Diamond Member
Jul 5, 2005
7,253
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Do what you can now, gradually increase the difficulty, and you'll be doing proper pull-ups and push-ups before you know it.
 
QueBert

QueBert

Lifer
Jan 6, 2002
22,975
1,175
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OP sounds like my story, I started working out Monday and it wasn't pretty. I went to the 100 pushup challenge web site where they claim if you follow the routine to a tee you should be able to do 100 pushups in a row after 6 weeks. I'm not exercise smart at all, but I would think the ability to do pushups would help a great deal with the being able to do pullups. Some work out guru here correct me if I'm wrong. But even if I am, you did mention pushups.

If you go to the web site they have a cool ass lil' PDF chart you print out and cut and it forms a small book which has all 6 weeks of what to do on it. They also have a blog type site where you sign up or use your FB and enter your progress. I gotta say reading some of the other peoples blogs inspired me. When I could barley do 1 I felt BAD. I knew in my mind I wasn't going to be able to do more, but actually attempting it was really disheartening.


If it makes you feel better, I went to the pushup web site, the first thing you do is attempt as many good form pushups as you can so you know what level you are for their 6 week program. I did one that was probably not even in great form, and I eeked out a 2nd where I wasn't even able to go all the way down. I have A LOT of work to do but I'm hoping if I stick with their program I will be up to speed soon. I see another poster on here brought up body weight effecting pushups. I did not think about that.
 
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Cruisin1

Golden Member
Oct 10, 1999
1,119
0
71
Get some rubber bands to put on the pull-up bar and progressively move down to smaller ones until you can do one. Can you do a kipping pull-up?
 
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